Powerful Relaxation Technique: 4-7-8 breathing

This is one of the most powerful and effective relaxation techniques that you can do anywhere or anytime when you are feeling stressed. It is called “4-7-8 relaxation breathing” or simply the “4-7-8 breath technique.”This is a paced breathing technique, adopted from a Yoga breathing practice (Pranayama), and was popularized by Dr. Andrew Weil (Director of the Arizona Center for Integrative Medicine at the University of Arizona.)

​How do you do it?

Get into a comfortable position. I prefer to be in a seated position with my hands on my lap. You can also do this lying down.

Press the tip of your tongue on the ridge of tissue just behind your top, front teeth,and keep it there throughout the breathing cycles.

Breath in deeplythrough your nose for 4 seconds.

Hold you breath for 7 seconds.

Breath out slowlythrough your mouth for 8 seconds. As you exhale, you will be blowing the air around your tongue, which remains pressed on the ridge of tissue behind your front teeth.

Repeat steps 3-5, three or more breathing cycles, in a row. You can gradually increase the number of cycles over the next few weeks. I generally do not do more than 10 cycles in a row. If you feel lightheaded, that’s normal when you are first starting out. This will pass as you get more comfortable with the technique and you body adjusts to it.